Proteins are one of the essential food ingredients, described as either first class proteins or second class proteins, made up of long chain amino acids, either essential or non-essential.

First Class Proteins – contain sufficient amounts of all the essential amino acids e.g. meat, fish, eggs and dairy products.

Second Class Proteins – contain just some of the essential amino acids; vegetarian diets need to be carefully balanced as vegetable proteins are second class.

Twenty-two amino acids have been identified as necessary for body growth, rebuilding of cells and health.

Fourteen of these amino acids can be made within the body (non-essential) whilst eight (essential) must be obtained via food.

Vegetarians can obtain their protein requirements from such foods like beans, rice, and most nuts and sea foods. Protein drinks and shakes are often high in whey protein and are a good source of protein supplement.

Recommended Amounts:

A good general rule of thumb for determining protein requirements would be one gram of protein for every kilogram (2.2lbs) of body weight.

The rule does not take into account the persons body composition, activity level age or for women only pregnancy.

Aim to have the amount balanced out through out your meals, as your body cannot store protein.

The following gives an outline for protein consumption

AGE PERIOD	DAILY INTAKE
Under one year	3.5g/2.2lbs
One to three years	40 g
Four to six years	50g
Seven to nine years	60g
Ten to twelve years	70g
Thirteen to twenty years	75 – 100 grams
Male adult	70 -100 grams
Female adult	60 – 90 grams
Pregnant	85 – 100 grams
Lactating	100 – 200 grams

Protein deficiency may lead to abnormalities of growth and tissue development. The hair, nail and skin especially will be effected and muscle tone poor.

Loss of body protein can occur as a result of particular bodily stresses such as surgery, haemorrhage, wounds or prolonged illness.

At times of stress, or exercise it is necessary to consume extra protein in order to rebuild or replace used worn out tissues.